Though any activity that elevates your heart rate is technically aerobic (literally, with oxygen), most people consider aerobics the wide range of classes offered at health clubs. Originally called aerobic dance, this mixture of dance and calisthenics has entered the mainstream with variations such as step aerobics, slide aerobics and movement classes influenced by everything from jazz to hip-hop to funk. Classes also borrow from boxing, martial arts and old-school military exercises.
Starting Out
Aerobics doesn require any previous knowledge, because the instructor (either in a class or in a home video) will guide you through all parts of the workout, including the warm-up and cool-down. Since aerobics classes range from beginner to advanced levels, theres an option for people of every fitness level. And thanks to the large variety of classes, its unlikely youll get bored. If you prefer to work out at home, there are thousands of fitness videos from which to choose. Many can be rented, so you can try before you buy.
Target areas
Aerobics classes are designed to tone muscles throughout the body and burn calories. They e particularly effective for weight loss, because the focus is on continuously moving and maintaining an elevated heart rate. In addition, youll notice increased stamina in other aerobic activities, such as walking, running, in-line skating and skiing.
The Warm-Up and Cool-Down
Most aerobics instructors will include a warm-up at the beginning of class. If they don , jump on the stationary bike, jog around the gym or leave the car at home and walk to class. It takes five to 10 minutes to warm up your muscles, get your heart rate elevated and break a sweat (a sign that you e ready to proceed).
A cool-down is important to allow your heart rate to descend gradually. If your instructor fails to include one, you should do it yourself by walking around the aerobics studio or riding a stationary bike at a slow to moderately slow pace.
Be sure to stretch the following major muscle groups after you warm up to prevent injury and again after exercising to promote flexibility and prevent soreness:
Biceps Triceps Hamstrings Quadriceps (a.k.a. quads) Calves Gluteus muscles (a.k.a. glutes)
